REAL gym abs routine?

[AbsKappa]

Hello,

I'm looking for a REAL gym abs routine/exercises. When I say REAL gym I mean stuff that you can't do at home, so none of those ****ing stretches.

Don't tell me those mofos with ice cubes instead of 6 packs only do sit ups. Wtf do those do then?

Thanks.

[uabeng]

Hello,

I'm looking for a REAL gym abs routine/exercises. When I say REAL gym I mean stuff that you can't do at home, so none of those ****ing stretches.

Don't tell me those mofos with ice cubes instead of 6 packs only do sit ups. Wtf do those do then?

Thanks.

Everyone has abs, those guys you're referring to just have a lower BF% to show them.

[SuffolkPunch]

A REAL abs routine? Do you think we're holding out on you or something?

"those mofos" have built their entire body and dieted down to single digit bodyfat. Some do ab isolation, some don't because they are already hitting their abs with heavy squats and deadlifts.

You don't need an "abs routine" either, you can throw in ab isolations as and accessory to bigger lifts like the deadlift.

[AbsKappa]

A REAL abs routine? Do you think we're holding out on you or something?

"those mofos" have built their entire body and dieted down to single digit bodyfat. Some do ab isolation, some don't because they are already hitting their abs with heavy squats and deadlifts.

You don't need an "abs routine" either, you can throw in ab isolations as and accessory to bigger lifts like the deadlift.

I have an extremely low BF but my core muscles aren't strong enough to show ice cubes.

What can I do to strengthen them? I currently can't deadlift/squat so much weight.

[klaximilian]

I have an extremely low BF but my core muscles aren't strong enough to show ice cubes.

What can I do to strengthen them? I currently can't deadlift/squat so much weight.

Pics? We'll tell you if your BF is low enough.

LOL at REAL abs training like there is some secret routine out there. This kind of mentally is what makes "8-minute Abs" videos so successful. "OMG there must be a secret abs routine out there!"

I'd honestly work on indirect ab work through Squats Deadlifts, and only do iso Ab movements if I'm lean enough to care about making them pop. If you can't even deadlift or squat much, I doubt you have the core strength or musculature for you abs to really be significantly pronounced anyway.

My opinion is to focus on getting stronger. Your abs will probably build up over time and you won't have to worry about "REAL" abs training.

[SuffolkPunch]

Post a pic and we'll give you an estimate. If you don't already have insufficient all round development, you are probably wasting your time with loads of ab exercises.

[ExpatAussie]

I'm looking for a REAL gym abs routine/exercises. When I say REAL gym I mean stuff that you can't do at home, so none of those ****ing stretches.

You can do it all at home dude. The secret sauce is having someone drive your car over your abs. The burn is a real killer!





I can't believe it, but given a couple of the posts I have read I feel the need to say that the above is a joke.

[blue9steel]

Abs are muscles just like the rest and you build them in the same ways. Now, as a man your midsection is going to be the last place to lose fat so you have to get pretty lean to show off what's under there. Many trainees get plenty of stimulus just doing compound lifts, but if you feel that isn't cutting it then add in some abdominal specific training (assuming you have room in your schedule).

[DCSpartan]

Squats and deadlifts.

[AbsKappa]

Abs are muscles just like the rest and you build them in the same ways. Now, as a man your midsection is going to be the last place to lose fat so you have to get pretty lean to show off what's under there. Many trainees get plenty of stimulus just doing compound lifts, but if you feel that isn't cutting it then add in some abdominal specific training (assuming you have room in your schedule).

Yeah you build them the same way, but how?

For chest and tris I bench/flies/db press/etc, for lower body/back I deadlift/squat/etc, etc., but abs...?

[blue9steel]

Yeah you build them the same way, but how?

For chest and tris I bench/flies/db press/etc, for lower body/back I deadlift/squat/etc, etc., but abs...?

Well there are multiple parts to your core so it depends on what muscle you want to work on, but if you're talking about the Rectus Abdominis then it's responsible for Lumbar Flexion. (bringing the thorax towards the pelvis) Some exercise choices include: Crunches, Leg Raises, Barbell Rollouts (hits it isometrically).

[TheBeastTyler]

OP, what's your height and weight? How much can you bench, squat, and deadlift?

[banjoman23]

Squats and deadlifts.

Came in to post this.

[AbsKappa]

OP, what's your height and weight? How much can you bench, squat, and deadlift?

I'm 5'11'', almost 140 lbs I can deadlift 225, bench 135, I never squat so idk.

[AbsKappa]

Came in to post this.

So ur abs in the picture are only from squats/deadlifts? You never do any exercises to target ur core?

[banjoman23]

So ur abs in the picture are only from squats/deadlifts? You never do any exercises to target ur core?

I do direct ab work in addition to the primary compounds, and I encourage as such. For that, find whatever works best for you, usually takes some trying different things.

You sounded in OP though like you only wanted hardcore, gym only, not-direct-work-that-you-could-do-at-home exercises (for whatever reason). The big, heavy compounds give you the best bang for your buck in that regard.

[Snip130]

Captain's Chair Leg Raises with a Dumbbell in between your feet
Oblique Crunch Machine

Besides that my ab work comes from compound lifts (Deadlifts, Standing Military Press, Squats, etc.)

[TheBeastTyler]

I never squat so idk.

That's the main problem right there

[AbsKappa]

That's the main problem right there

I feel my lower back too much when I squat. I asked for help to correct my form but everyone I talked to (trainers I mean) say my form is right.

So no squats. Alternatives pl0x.

[ExpatAussie]

I feel my lower back too much when I squat. I asked for help to correct my form but everyone I talked to (trainers I mean) say my form is right.

So no squats. Alternatives pl0x.

Chances are your back hurts exactly because your core isn't strong enough for squats. Avoiding squats won't fix the problem. Squat lighter with good form so your back doesn't hurt and work your way up, perfect for what you want if your abs aren't strong enough to support your torso and your back hurts. What you're saying sound like someone who wants bigger biceps but won't do curls because they make his arms hurt.

[Postmanmatt]

I came in to say what already has been said. Keeping your core tight while doing compound lifts will build your abs. I'll also do 3 sets of isolation every other day like leg lifts or crunches but that's just me

[Metalmank]

Sound like a friend of mine who was around your weight, Skinny little kid with low BF but didnt have a 'six pack' more like a two pack I guess.. You know how he got his ABs?

Bench, Deadlift, Squats, and on a proper workout program... Eating correctly and counting macros. Now hes like I think 170LB and looks like a damn model.. Oh how I wish I was blessed with a stupid high metabolism.

But as stated..

Compound exercises will guide you on the righteous path as well as a proper diet. (COUNT MACROOOOOOOOOOOOOOOOOOOS)

Also this isn't going to be like an overnight process. It will take months or years to get a awesome physique.

[Cyder00]

I do hanging knee raises with dumbell between feet, 8-12 reps and ab crunch machine. I also throw in some oblique work whenever i feel like it. Why would abs be different than any other muscle group? You work your legs,back,chest etc with 5-12 reps in order for them to grow,so why would you do 25 reps for ab exercises?

[Postmanmatt]

I do hanging knee raises with dumbell between feet, 8-12 reps and ab crunch machine. I also throw in some oblique work whenever i feel like it. Why would abs be different than any other muscle group? You work your legs,back,chest etc with 5-12 reps in order for them to grow,so why would you do 25 reps for ab exercises?

12 reps is fine if you're adding weight and going to or close to failure. If you are doing these things it probably means your body fat % isn't as low as you think it is. you usually have to be in single digit %'s before you get the typical six pack look

[milenabraham]

I am new to this forum, but I like to be a part of this community. This is absolutely awesome. Let me introduce myself.

[As1ngh]

deadlift but before you do, grow up a little! you sound like a real uneducated novice!

Hello,

I'm looking for a REAL gym abs routine/exercises. When I say REAL gym I mean stuff that you can't do at home, so none of those ****ing stretches.

Don't tell me those mofos with ice cubes instead of 6 packs only do sit ups. Wtf do those do then?

Thanks.

[AbsKappa]

deadlift but before you do, grow up a little! you sound like a real uneducated novice!

Bruh I'm new but ya gotta start from somewhere

[MyEgoProblem]

£5 ab wheel was the best purchase ive made...except for my squat shoes and wrist wraps, but you get the idea :P

Ab wheels (or a barbell with small plates) are the most horrific ab exersize ever created... i love/hate it. but ymmv with it.